Impact of Coffee on Weight loss
Coffee has become a modern day necessity, with many people consuming it as part of their daily routine. The stimulating properties of coffee have been known to increase alertness, reduce fatigue and even have a positive effect on mood.
However, when it comes to weight loss and the impact coffee has on it, opinions are widely divided. Many health and fitness experts often maintain that coffee can aid in losing weight, while others are more skeptical and state drinking coffee may even hinder any weight loss efforts.
The chemical composition of coffee is mostly composed of caffeine, an alkaloid that gives the beverage its prominent kick. Caffeine has been found to exhibit thermogenic properties, due to its ability to stimulate the breakdown of fat cells and its ability to temporarily increase the body’s metabolism. This in turn ought to result in the you using more calories than before, hence contributing to the weight loss efforts.
However, research conducted by the Nestle Health Science Institute has stated that thermogenic effects of coffee begins to lose its effectiveness in long-term consumption of the drink. This is because the body tends to get habituated to the frequent consumption of coffee, resulting in the process of fat burning becoming sluggish.
The amount of caffeine consumed is also a major determining factor in whether it produces any positive impacts in weight loss. According to a study done on human participants between the ages of 18 and 65, it was found that taking a moderate amount of caffeine, typically equivalent to 200 mg a day, had absolutely no effect on weight loss.
On top of that, caffeine has also been known to suppress a person’s appetite, causing them to eat significantly less and cutting out essential nutrients from a balanced diet. This can result in numerous health problems and ultimately hamper weight loss efforts.
However, caffeine, while having its cons, can be beneficial when it comes to weight loss. Studies suggest that caffeine can improve exercise performance by around 11-12% in trained athletes, potentially contributing to increased fat burning.
Power of Coffee:Pros and Cons
When it comes to the power of coffee related to weight loss and its impact, numerous benefits can potentially be derived from drinking the beverage in moderation. However, many contend that the cons far outweigh the pros and that coffee should be kept away from by those seriously seeking weight loss.
Pros
The primary pro of coffee related to weight loss is its thermogenic properties. As stated previously, caffeine has been observed to induce a state of thermogenesis in the body, ultimately resulting in fat breakdown and a slight increase in metabolism.
Apart from that, coffee has been found to contain certain enzymes that possess the ability to retard the digestion of fats as well as promoting the breakdown of fats for energy. This is hugely beneficial when it comes to weight loss, as a larger amount of fat is burned and subsequently used for energy.
Finally, few studies have also suggested that coffee has the ability to positively impact exercise performance, resulting in better fat burning abilities.
Cons
The cons of coffee when it comes to its impacts on weight loss are plentiful. The primary con is that regular consumption of the beverage can deplete its effectiveness, resulting in a limited thermogenic result. The body becomes accustomed to the presence of caffeine, and tends to reduce the amount of heat it generates in its presence.
Apart from that, another major factor involving coffee is that it has the potential to suppress the appetite, causing a person to consume fewer calories during the day, breaking the traditional rule of weight loss. To make matters worse, that person might not be getting essential nutrients from the food consumed, leading to numerous health issues.
Apart from that, the amount of caffeine consumed is also a key factor, as too much caffeine can result in a number of health and psychological issues, causing further detriment to any weight loss efforts.
The Bottom Line
At the end of the day, coffee’s effectiveness when it comes to weight loss is largely dependent on the factors mentioned herein. Too much coffee can annoyingly dampen any weight loss efforts one is involved in, while the right coffee consumption habits might just be beneficial to your weight loss journey.
Different Types of Coffee Influencing Weight Loss
The different types of coffee and their varying levels of caffeine content have the potential to greatly influence the outcome of any effort to burn fat or lose weight.
Regular Coffee
Regular coffee typically contains around 95 milligrams of caffeine in an 8 ounce serving, making it a slightly lower caffeine content version of coffee. While regular coffee can still potentially aid in weight loss, its thermogenic properties are limited.
Espresso Coffee
Espresso coffee contains significantly higher levels of caffeine, having an approximate caffeine content of roughly 63 to 126 mgs per double shot. Thus such coffee has the potential to generate a higher amount of thermogenesis, leading to better fat burning.
Decaf Coffee
Decaf coffee of course contains lesser amount of caffeine, typically ranging in roughly 2 to 12 mg per 8 ounce cup. As such, its effects are substantially minimal when it comes to weight loss, though it still offers a small amount of thermogenesis due to the presence of traces of caffeine.
Health Benefits of Coffee for Weight Loss
Though coffee has the potential to influence weight loss in certain individuals, research has also suggested that it possesses certain beneficial effects when it comes to an overall approach to a healthy lifestyle.
Firstly, moderate coffee consumption has been found to be associated with lower risk of premature death, with some studies suggesting that individuals who partake in coffee regularly are at a significantly lower risk of death due to heart diseases or diseases of the respiratory system.
Apart from that, coffee has long been known to increase alertness and reduce fatigue due to its presence of caffeine. This can be enormously beneficial when it comes to weight loss, as it can ignite motivation to take action and drive individuals to improve physical performance.
Finally, coffee has also been associated with lowering the risk of developing type 2 diabetes and colon cancer. This is due to its potential of reducing absorption of the carbohydrates eaten, resulting in a slower release of glucose into the bloodstream.
What the Research Says on Coffee and Weight Loss
A recent survey conducted by the Journal of Nutrition and Metabolism surveyed 1,200 individuals concerning their coffee and weight loss habits.
The survey concluded that taking coffee can indeed lead to weight loss in certain individuals. The survey stated that out of the 1,200 individuals respondent, 700 of them stated that drinking coffee had a positive impact on their weight loss programs, leading to better fat burning and weight loss results.
Health Care Perspectives on Coffee and Weight Loss
The general consensus among health care experts is to keep a certain level of moderation when consuming coffee, as extreme levels can result in the beverage having detrimental effects to overall health.
Some health care providers also counsel weight loss individuals to drink coffee in moderation and opt for a healthy diet in combination of suitable amounts of exercise. The overall approach is to develop healthy habits that can ensure positive changes to the body, and not to solely depend on coffee and its compounds to bring about results.
Coffee Alternatives for Weight Loss
For those who are weary of the impacts coffee can have in their weight loss journey, other alternatives includes green tea, which has been found to contain components that have positive effects on the process of fat burning.
Apart from that, certain recipes of smoothies, such as fat burning smoothies, that contain various healthy fruits, nuts and superfoods, also contain various ingredients that are known to boost metabolism and further aid in weight loss efforts.
Lastly, certain light exercises like yoga and brisk walking have also been known to be effective when it comes to rigorously losing of weight. Keeping a healthier lifestyle is a far better approach to weight loss than solely depending on coffee.
